WARM UP
For completion:
400 meter run
10 rope climb to standing
2:00 front rack mobility
10 front squat with pause
SKILL
Rope climb technique
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
6 synchro hang clusters
20 synchro lateral barbell hops
9 synchro hang clusters
20 synchro lateral barbell hops
12 synchro hang clusters
20 synchro lateral barbell hops
9 synchro hang clusters
20 synchro lateral barbell hops
6 synchro hang clusters
RX: (95/65)
55+: (75/55)
*10:00 time cap. Scale to synchro lateral step overs.
ANYWHEREX
SKILL
Strict press
5 x 5
WORKOUT
21-18-15-12-9
Calorie bike
Burpee pull ups
Abmat situps
*15:00 time cap.